Home / Ingredients / Creatine monohydrate
Evidence reviewed: 2026-10-02
Strong evidence for specific sports-performance outcomes; product-level directness depends on dose.
Numerous human trials support creatine monohydrate for strength, power, training capacity, and repeated high-intensity activity. Evidence is much weaker for endurance performance.
Common adult research protocols use an optional loading phase followed by about 3–5 g/day, or several weeks of lower daily dosing without loading.
NIH ODS reports few safety concerns at typical studied doses in healthy adults; water-related weight gain is common. Individual medical circumstances can change risk.
PERFORMANCE+ lists creatine monohydrate, but the current manufacturer page does not publish a creatine amount. The site therefore should not claim that the finished product delivers trial-equivalent dosing.
The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis (Systematic review and meta-analysis of randomized trials; PMID 40944139)
Population/scope: Adults across exercise/training contexts; 69 studies, 1,937 participants
Evidence scope: Muscular strength and power outcomes
Finding: Creatine, especially with resistance training, produced small but significant improvements in several compound-lift strength and power outcomes, but benefits were not uniform across all measures.
Limitations: Subgroup effects varied by age, sex, training status, outcome, dose, and study design; several outcomes were not significantly improved.
Directness: Relevant human evidence · verified 2026-10-02
Important: Ingredient-level evidence is not proof that a finished product has the same effect. Dose, form, population, duration, and formulation must match.
For informational purposes only; not individualized medical advice.